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A healthy diet is the basis of a healthy life: by eating well, you improve your physical condition and your general well-being, while providing your body with what it needs. Choosing to eat well also helps prevent a large number of diseases. As each person is different and all organisms have different nutritional needs, there is no universal recommendation for healthy eating. However, I have put together 10 tips that will help you adopt a healthier diet every day.
What is healthy eating?
Eating well allows you to maintain a healthy lifestyle. Choosing your diet carefully will not only improve your physical health but also your mental one. Healthy eating is based on the needs of your own body – in this sense, eating well is personal. Even if there cannot be a common program for everyone, we have some basic tips to always ensure that you have a healthy diet.
Healthy eating and weight loss
Whether it's weight loss or mass gain, good nutrition is the success of your goal. In the end, for these two objectives, it is the caloric balance that counts. Without caloric deficit, no weight loss, and without caloric surplus, no mass gain. To find out where you are with your calorie needs, calculate them with our calorie calculator. In the context of weight loss, we always recommend a moderate calorie deficit, between 300 and 500 kcal maximum.
Following a balanced diet allows your body to remain in a caloric deficit and have all the nutrients it needs to function properly.
Before changing your diet, calculate your BMI, and get personalized expert advice for your diet.
Control your blood sugar and Lossing weight without Dieting
Healthy eating: 10 tips for eating well
As the Dietician recommends, having a healthy and balanced diet is essential for your health. Yes, but now, it's not always easy! Here are 10 easy tips to make sure you always have a healthy diet.
Tip 1: Harness dietary diversity
No food alone contains all the nutrients necessary for the proper functioning of our body. Our diet must therefore be varied to best meet the body's needs. The ideal would be to combine foods with low energy value with foods with high nutritional value, such as vegetables with cereals.
Benefits of plant-based foods:
- No cholesterol
- High fiber content
- Provide secondary minerals, vitamins, and plant substances
Disadvantages of foods of animal origin:
- High in cholesterol
- A high content of saturated fatty acids
- Contain purines
This is why it is advisable to turn mainly to vegetable foods. As part of a healthy diet, foods of animal origin should be a relatively small part of your diet plan. Fats, oils, and other fatty or sugary foods should only be eaten sparingly.
A healthy breakfast is enough to start the day full of energy!
Do you know the proverb "Eat like a king in the morning"? It doesn't just arise out of nowhere!
To start the day with enough energy, it's critical to eat a healthy breakfast. The first meal of the day is crucial if you want to maintain your physical fitness.
Tip 2: Consume natural and unprocessed foods as frequently as you can.
The consumption of processed meals should be kept to a minimum in order to eat properly. Whenever you shop, choose fresh produce.
Healthy substitutes for processed foods:
- Dry fruits rather than sweets
- Instead of premade meals, go for home-cooked meals made with fresh ingredients.
- Pressed juices as opposed to retail juices with added sugar
You have control over the ingredients in your meals when you make them from fresh, unprocessed foods. The healthier for your health they are, the less precooked and industrially processed they are. And when you consume the food you spent time preparing, you'll be really proud!
Tip 3: Potatoes and cereal both include a variety of nutrients
Vitamins, complex carbs, and minerals are abundant in grains and potatoes. The focus should be on whole grains among grain products because they contain the most health-promoting ingredients.
Complete products contain a significant amount of fiber, of which our bodies require at least 30 g per day. If possible, whole grains should be eaten with low-fat items multiple times a day.
Corn, millet, and buckwheat are intriguing substitutes for those who are sensitive to gluten. Common cereals with a high gluten concentration include wheat. Do you have gluten sensitivity? No problem, there are many grain-based available as replacements.
4. Eat five fruits and veggies every day!
Three servings of vegetables and two servings of the fruit must be consumed daily in order to maintain a healthy diet. Essential vitamins and phytochemicals, commonly referred to as secondary plant metabolites, are abundant in fruits and vegetables. These foods should either be consumed raw or cooked just short in order to preserve their nutrients.
As a side dish to main courses, fruits, and vegetables can enhance a balanced diet. They are simple to incorporate into the meal plan as a snack. The B vitamins—B2, B6, and B12—are crucial for both your physical and emotional health.
Try to eat a few pieces of fruit or vegetables with each meal, is our advice. Eat cereal with an apple in the morning, or make some raw vegetables to take with you for the day. Fantastic substitutes are homemade juices and smoothies.
Tip 5: Consume dairy and animal products in sufficient amounts.
In general, animal products should be consumed in lesser amounts than those from plants. However, because they include high-quality protein and important minerals like calcium and iron, they shouldn't be completely absent from a healthy diet.
For the same reason, dairy products like milk should also be a part of a healthy diet.
Because they include a large amount of fat, cholesterol, and purines, meat, and eggs should be eaten in moderation. Fish should be included once or twice a week in the cuisine due to its healthy fatty acids.
Added animal products to a balanced diet include:
- Milk and items made with skim milk
- Fish
- fatty meat (poultry, for example)
- Animal products should only be seldom ingested.
Unhealthy charcuterie (e.g. salami)
- Lean meat (pork, for example)
- Bacon
Low-fat foods should be preferred for all animal products.
Tip 6: Select the proper fats.
In addition to promoting obesity and cardiovascular disease, fats are a major source of energy. Therefore, it is crucial to pick the proper fats as part of a balanced diet.
Oils and fats from plants are preferable. They supply omega-3 fatty acids and polyunsaturated fatty acids, which the body is unable to create on its own.
Trans fatty acids, on the other hand, need to be avoided. They cause heart disease and have a deleterious impact on blood lipid levels because of their unique chemical makeup. The majority of prepared meals and fried foods contain them.
Be cautious of "hidden" fats as well; you'd be surprised at how much is in candies, cakes, and other products. Avocados, almonds, and fish are a few examples of fatty foods that promote a healthy diet.
Rule 7: Avoid falling for the sugar trap.
Only take sugar in moderation, along with meals and beverages that contain sugar. Sugar has minimal nutrients, therefore it offers "empty" calories. Sugar also causes significant variations in blood sugar, which may cause slight hunger pangs.
Tip 8: Drink plenty of water.
A healthy diet and good health depend on adequate water. A minimum of 1.5 to 2 liters of liquid should be consumed each day.
With physical exertion, the body needs much more fluid—at least 3 liters—than usual. It is best to drink water and other unsweetened, calorie-free liquids.
In a healthy diet, sugary drinks and alcohol should be avoided as much as possible.
Tip 9: Be respectful in your preparation
A healthy diet also heavily relies on preparation. Heat sensitivity affects most nutrients.
Therefore, food should be cooked quickly, gently, at a moderate temperature, with little oil, and in water. As a result, nutrients are maintained, dangerous substances are avoided, and the taste is natural.
Tip 10: Enjoy yourself and take your time.
It takes time to eat a healthy meal. Eating meals quickly or whenever you want frequently makes you want to eat more. In fact, satiety doesn't really set in until after a few minutes. Therefore, it's preferable to spend a little more time eating, chewing well, and savoring.
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